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  6. Fiddlehead ferns vs. Red leaf lettuce

Fiddlehead ferns vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Important differences between Fiddlehead ferns and Red leaf lettuce

  • Fiddlehead ferns have more Copper, Vitamin B3, Vitamin C, Manganese, Phosphorus, Vitamin B2, Zinc, Potassium, and Magnesium, however, Red leaf lettuce have more Vitamin A RAE.
  • Fiddlehead ferns' daily need coverage for Copper is 32% more.
  • Fiddlehead ferns have 16 times more Vitamin B3 than Red leaf lettuce. Fiddlehead ferns have 4.98mg of Vitamin B3, while Red leaf lettuce has 0.321mg.

The food varieties used in the comparison are Fiddlehead ferns, raw and Lettuce, red leaf, raw.

Infographic

Fiddlehead ferns vs Red leaf lettuce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fiddlehead ferns
Fiddlehead ferns
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +183.3%
Contains more Phosphorus +260.7%
Contains more Potassium +97.9%
Contains less Sodium -96%
Contains more Zinc +315%
Contains more Copper +1042.9%
Contains more Manganese +151.2%
Equal in Calcium - 33
Equal in Iron - 1.2
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +183.3%
Contains more Phosphorus +260.7%
Contains more Potassium +97.9%
Contains less Sodium -96%
Contains more Zinc +315%
Contains more Copper +1042.9%
Contains more Manganese +151.2%
Equal in Calcium - 33
Equal in Iron - 1.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fiddlehead ferns
Fiddlehead ferns
3
:
7
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +618.9%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +1451.4%
Contains more Vitamin A +107.1%
Contains more Vitamin B1 +220%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +618.9%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +1451.4%
Contains more Vitamin A +107.1%
Contains more Vitamin B1 +220%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +242.1%
Contains more Fats +81.8%
Contains more Carbs +145.1%
Contains more Other +50.9%
Equal in Water - 95.64
Fiddlehead ferns
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +242.1%
Contains more Fats +81.8%
Contains more Carbs +145.1%
Contains more Other +50.9%
Equal in Water - 95.64

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fiddlehead ferns Red leaf lettuce
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Red leaf lettuce Opinion
Net carbs 5.54g 1.36g Fiddlehead ferns
Protein 4.55g 1.33g Fiddlehead ferns
Fats 0.4g 0.22g Fiddlehead ferns
Carbs 5.54g 2.26g Fiddlehead ferns
Calories 34kcal 16kcal Fiddlehead ferns
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Fiddlehead ferns
Fiber 0.9g Red leaf lettuce
Calcium 32mg 33mg Red leaf lettuce
Iron 1.31mg 1.2mg Fiddlehead ferns
Magnesium 34mg 12mg Fiddlehead ferns
Phosphorus 101mg 28mg Fiddlehead ferns
Potassium 370mg 187mg Fiddlehead ferns
Sodium 1mg 25mg Fiddlehead ferns
Zinc 0.83mg 0.2mg Fiddlehead ferns
Copper 0.32mg 0.028mg Fiddlehead ferns
Manganese 0.51mg 0.203mg Fiddlehead ferns
Selenium 1.5µg Red leaf lettuce
Vitamin A 3617IU 7492IU Red leaf lettuce
Vitamin A RAE 181µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 26.6mg 3.7mg Fiddlehead ferns
Vitamin B1 0.02mg 0.064mg Red leaf lettuce
Vitamin B2 0.21mg 0.077mg Fiddlehead ferns
Vitamin B3 4.98mg 0.321mg Fiddlehead ferns
Vitamin B5 0.144mg Red leaf lettuce
Vitamin B6 0.1mg Red leaf lettuce
Folate 36µg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g Fiddlehead ferns
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Fiddlehead ferns
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
14%
Red leaf lettuce

Comparison summary

Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.